Feb
27
what is a good 3 or 4 day strength training workout?
By
cubbluvr questioned:
looking to add mass, hit every muscle group, but not spend all day in the gym.
Superior Dumbbell Workout
looking to add mass, hit every muscle group, but not spend all day in the gym.
Superior Dumbbell Workout
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1 hour of working out lifting such a weight where you can only manage 6-8 reps with no more than two minutes rest between sets, make sure the muscle your working does all the work, lift or pull weights quicker than you drop them back to the starting position, quality not quantity works way better.
this is basically what i do, and it’ll let you hit every muscle 3-4 times a week, which is optimal for growth (assuming you’re eating enough).
- focus on a push and pull for uppper and lower body.
- use compound movements with free weights to maximize the number of muscle fibers being used
routine 1: barbell squat (go down ALL the way), dumbbell bench press, one legged deadlifts (or leg curls), bent over dumbbell rows
routine 2: barbell deadlift, dips (or military press), one-legged squats (or lunges), pull-ups.
- for sets and reps, switch it up each time, whether it’s 3×8, 5×5, whatever you want!
- rotate these each time you lift, with at least one day of rest in between each lifting session.
- feel free to substitute similar exercises to keep the routine fresh. you can also add in one or two extras at the end to work any weak points.
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